South Park, Potrero Hill – CrossFit

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260209 (5 Rounds for reps)

– RX –

EMOM 20:

Min. 1 | Max strict pull-ups

Min. 2 | Max strict ring dips

Min. 3 | Max AbMat sit-ups

Min. 4 | Rest

– INTERMEDIATE –

EMOM 20:

Min. 1 | Max strict pull-ups + banded pull-ups

Min. 2 | Max strict ring dips + banded ring dips

Min. 3 | Max AbMat sit-ups

Min. 4 | Rest

– Athletes should not exceed 7-reps of pull-ups or dips in each set.

– BEGINNER –

EMOM 20:

Min. 1 | 7 foot-assisted pull-ups

Min. 2 | 7 foot-assisted ring dips

Min. 3 | 10 AbMat sit-ups

Min. 4 | Rest

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout accessory

3 sets:

12 single-leg kettlebell or dumbbell deadlifts/leg

– Rest as needed between sets.

Stretching (Checkmark)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

Week Preview

Tues- Running intervals

Wed- Clean and Jerk (Open 11.3)

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